White or wheat? Calorie-wise, this one’s a close one. Commercially-prepared varieties of either bread contain about 65 to 70 calories per slice. But the nutrients in whole wheat bread—it’s got more vitamin B and E, zinc, folic acid and chromium, along with 1.3 more grams of fat-blasting fiber per slice—make it an easy tie-breaker.
A study published in The Journal of Nutrition found that a fiber-rich diet assisted with weight loss and fighting back extra pounds. Researchers at Brigham Young University tracked the eating habits of 252 middle-aged women for two years, controlling for factors like physical activity and dietary fat intake. When their research was complete, the BYU scientists concluded that boosting fiber by 8 grams for every 1,000 calories consumed meant weight loss of 4.5 pounds over the course of the study.
Continue crafting a healthier sandwich by skipping the cheese and shaving off 100 calories. Top with yellow mustard, which has only 3 calories per teaspoon, or if you’re craving something creamy, add a tablespoon of hummus instead of a tablespoon mayo and save more than 60 calories.
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